Are you looking forward to cruising on your bicycle this summer through a silky warm breeze? Imagine having even more strength and energy this year and cruising up those hills.
It’s no secret that interval training is a smart way to increase your fitness. And if you’re a cyclist, it prepares you for a great outdoor cycling season. A good half hour of sweating indoors on rainy days pays off when the weather improves and you set out on the open road.
So what is the next step? I recommend making a plan [can hyperlink your cycling plan here]. Look at one month at a time. Each week slightly increases the length and difficulty of the workouts. I recommend 1-2 days of interval workouts (structured high-intensity) per week.
You can get a good interval workout with an indoor cycling class, but your own personal workouts are better, because they are designed for your cycling program, whereas indoor cycling workouts are designed for maximum calorie burn and weight loss.
How do these intervals make a difference?
I’m glad you asked. One way is through stress. Intervals are designed at a level of intensity that you could not maintain for much longer than an hour. This “stresses” the body, causing it to adapt by making improvements in response. It adapts to try to make the higher level its new normal. And thus we get fitter.
Another ingredient in interval training is rest. The term “interval” is actually referring to the rest periods within the high intensity workout. It is during the rest intervals that we recover from the previous dose of “stress” before we get ready to do the next one.
Interval workouts are also time efficient. Spending 30 minutes on an indoor bike demands about the same energy as a much longer outdoor bike ride. There is no coasting on the indoor bike, so you utilize every minute for improving fitness.
So grab your water, a towel, and some music and let’s get going!
30 minute Interval Cycling Workout:
Warm-Up = 3 min Total
|3 min||80-100/Light-Moderate||Progress from easy to moderate.||Easy to Moderate|
Interval Set 1 = 8 min Total
|2 min||70-90/Prepare||Hold moderate intensity to prepare||Moderate|
|4 min||80-100/Intervals||4 intervals:
:30 push by increasing resistance & leg speed; go for breathless.
:30 recover by decreasing resistance & leg speed; back to easy.
|2 min||80-100/Recover||Light-moderate effort.||Easy|
Interval Set 2 = 8 min Total
|4 min||80-100/Intervals||8 intervals:
:20 sprint by increasing resistance & leg speed; go for breathless.
:10 recover by decreasing leg speed, but keep the same resistance
|4 min||80-100/Recover||Light-moderate resistance. Continue easy to moderate intensity.||Easy|
Interval Set 3 = 12 min Total including cooldown
|6 min||80-100/Intervals||4 intervals:
:60 push by increasing resistance & leg speed; go for breathless.
:30 recover by decreasing resistance & leg speed; get back to easy.
|6 min||80-100/Recover||Light-moderate resistance. Continue easy intensity as you cool down and stop||Easy